IntermediateFree

Max Hourglass

Wider shoulders. Stronger glutes. Smaller waist. Shapely calves.

Rae L.· Feb 2026

Free on iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate

Goal

Women's

Equipment

Full Gym

Session length

60 min

MAX HOURGLASS is a 3-day, compound-focused program designed to build the physique most women actually want: strong glutes, defined shoulders, and a tighter-looking waist. This program prioritises: • Glute development through hip thrusts, hinges, and unilateral work • Upper body width to create a natural hourglass illusion • Lower body strength to build shape without bulk • Calf training for balanced, athletic legs ⸻ The structure is intentional. Each session uses: • High-impact compound lifts for maximum return • Minimal isolation work where it matters (glutes, shoulders) • Progressive overload to ensure real change ⸻ Designed for women who want results, not just workouts. MAX HOURGLASS is for you if: • You want to build glutes, not just “tone” • You want shoulders that make your waist look smaller • You’re done with classes and random training • You want a clear, repeatable plan that works ⸻ What makes this different • 3 sessions per week = efficient, realistic, sustainable • Max 5 exercises per session = focused, not overwhelming • Compound-first approach = better results in less time • Structured progression = you actually improve week to week ⸻ Expected outcomes (if executed properly) • Stronger, fuller glutes • More defined shoulders • Feeling strong AF • A more pronounced hourglass shape ⸻ This is not a “burn calories” program It’s a build your physique program. If you train with intent, track your progress and push your sets, this program will change how your body looks. HH

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on women's

Athletes who can train 3 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Glutes

16.9%

Hamstrings

14.9%

Quadriceps

14.6%

Middle Delts

Calves

6.7%

Front Delts

6.7%

Lats

6.2%

Upper Back

6.2%

Abs

4.8%

Rear Delts

4.5%

Biceps

3.1%

Triceps

2.2%

Lower Back

Abductors

1.1%

Adductors

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Hip Thrust (Machine)	2	8 reps	@9
		2	8 reps	@7.5
2	Romanian Deadlift (Barbell)	3	8 reps	@7.5
3	Bulgarian Split Squat (Dumbbell)	6	8 reps	@7.5
4	Box Squat (Barbell)	1	6 reps	@9
		2	6 reps	@7.5
5	Calf Raise (Machine)	4	15 reps	@9
6	Crucifix Raise	4	12 reps	@10

#	Exercise	Sets	Reps	Load
1	Seated Shoulder Press (Dumbbell)	4	10 reps	@9
2	Lat Pulldown	4	10 reps	@9
3	Pull-Up (Assisted)	4	8 reps	@9
4	Single Arm Iso Row	3	10 reps	@9
5	Lateral Raise (Cable)	4	15 reps	@10
6	Calf Raise (Machine)	4	15 reps	@10

#	Exercise	Sets	Reps	Load
1	Glute Kickback	3	12 reps	@10
2	Step-Up (Weighted)	6	8 reps	@7.5
3	Leg Press (45 Degrees)	2	12 reps	@10
		2	12 reps	@7.5
4	Sumo Squat	4	10 reps	@10
5	Standing Calf Raise	4	15 reps	@10
6	One Arm Lateral Raise (Cable)	4	15 reps	@10

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Max Hourglass is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Max Hourglass is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Max Hourglass is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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